Strength, Agility & Mental Skills - Prisoner Squat

Coach Jimmy Myers shows a way you can spice up your pre game routine with the prisoner squat in this segment. This movement is designed to be done faster than any other kind of squat, and is done to get warmed up versus building strength. Coach Myers recommends 1 set of 20 reps as part of a pre game stretch.I'm Jimmy Myers, head trainer of Tampa Bay Athletics. And I'm here today with insidebaseball.com to go over a very simple movement. It's called the prisoner squat. We're going to use this for our pregame warm up, so unlike if we were doing this for actual exercise, where you probably do it at a tempo, very slow, three seconds down, three seconds up trying to build muscle, we're trying to get that nervous system firing right now. So I want you squat at a higher speed. I want you to explode out of the bottom, go right back down to the next one. Like I said, it's going to engage all those muscles in our legs by using our quads, our gluts, our adductors, abductors. So make sure when we're doing this, it's explosive. Baseball's and explosive sport. You want to do the same thing here. Feet are lined up hip width apart, or shoulder depending on how flexible your hips are. Toes are forward, if not open slightly maybe 15 degrees tops. Hands are behind the head. And I want you perform a squat, drop down to the squat position, come right back up. What we're trying to do is get our butt past our knees, so butt past parallel. Keep that chest nice and tall, shoulder blades are retracted. We're going to knock out about 20. As you can see, these are done fast on purpose. I'm just trying to get that nervous system firing, trying to calm those fast twitch muscle fibers. That's also this is for. At the same time, it's going to get your heart up, so our bloods flowing, going to reduce our risk of injury, going to help increase performance, our nervous system fires. So make sure when you're doing this, focus on staying your heels, squat down through heels, drive up through your heels. Then when we're doing it, make sure that chest is nice and tall, shoulder blades are retracted, hands are behind the head. Once again, drive through the heels coming up. Once again, that's the prisoner swap. Great exercise to get you warm, get that nervous system firing.

Coach Jimmy Myers shows a way you can spice up your pre game routine with the prisoner squat in this segment. This movement is designed to be done faster than any other kind of squat, and is done to get warmed up versus building strength. Coach Myers recommends 1 set of 20 reps as part of a pre game stretch.